10152013

Skill

15 minutes to find your 5 rep max deadlift

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WOD

3 min on, 3 min off for 5 rounds

5 thrusters 115/75
5 burpee box jumps
10 front squats 115/75
10 burpee box jumps
15 deadlifts
15 burpee box jumps

Pick up where you left off from previous 3 minutes.

10142013

Skill

Find your one rep max squat clean…
After just one miss, go back to starting weight and work back up to your one rep max.

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WOD

15-12-9
Power clean 205/125
R hand kb see the light 35/25
L hand kb see the light 35/25

10102013

No Birthday WOD for Mason but just a heads up, he is six today! If you see him at the box tell him Happy Birthday…

Thursday
Skill: 20 minutes to find 1 rm power snatch

Wod
10 min amrap
30 dubs
15 power snatch 75/55

10072013

Skill:14 min emom
Even:
4 power cleans
3 front squats
2 push jerks
Rx: 155/105
Odd:
10 bar facing burpees

Wod:
21-15-9
Squat clean 115/75
Pull-up
20 yard broad jump
(after every set of pull-ups)

7/30

Skill:
Review deficit hspu.
Pistol practice

WOD:
Buy in:
500 m row
400 m run
Then 3 rounds:
5 deficit hspu 2-45lb plates men
10 pull-ups
10 ring dips
*women deficit hspu a 45 and 25.
Cash out:
50 box jumps